You are on the chopping block chefs! Customers in your restaurant are demanding leaner, healthier cuisine. Your task, as a team, is to come up with a [[#|healthy recipe]] (using the web, friends, family, [[#|cookbooks]]) and analyze each of the major ingredients for its nutritional value.
Before you do anything, please check the rubric on this page.
[[#|Step]] 1: Collect recipes that you think might be healthy [[#|Step]] 2: As a group, decide which recipe you will be using for your analysis
Step 3: Bring your recipe to class and analyze each of the ingredients
Step 4: As a group, create your recipe poster and prepare a four minute presentation. Everyone in the group must speak. I will be filming each of the presentations.
Step 5: On this webpage add your recipe, instructions, and analysis
You have four minutes (max!) for the speech:
Every person in the group must talk during the presentation
Your points:
Your recipe
Why you chose the recipe
How to make it
Analysis of the ingredients
ie: why is this meal healthy?
Conclusion: critical question / why you are excited about recipe or making recipe / your choice
Below you will be writing down your healthy recipes and ingredient analysis. Make sure you follow uniform style and include the names of your group members. Leave several spaces between each of your recipes.For example:
Healthy Chili Delight (EXAMPLE)
Kurt Miller
Bobby Flay
Iron Chef
Ingredients:
5 onions 2 eggplant 3 cloves of garlic 2 cups of soyrizo 5 dashes of hot sauce 2 cans of beans
Instructions:
Step 1: Add the onions, garlic, and soyrizo to a large saucepan and cook for 10 min on medium heat. The onions should start to turn translucent.
Step 2: blah blah blah blah....
Step 3: blah blah blah blah....
Step 4: blah blah blah blah....
Analysis:
Onions: onions are an excellent food that is high in [[#|vitamins and minerals]] that benefit your cardiovascular health. For example, onions are high in anti-inflammatory ingredients that helps keep the cells in your body healthy. Cell health is an important part of keeping your body cancer free...
Eggplant: blah blah blah
Garlic: ....
Rubric:
Healthified Banana- Chocolate Chip Muffins
Rugile Pekinas
Micah Palmer
Bryce Kulzer
Ingredients
1 2/3 cups whole wheat flour
2/3 cups sugar
1 teaspoon baking powder
1/2 teaspoon baking soda
1/2 teaspoon ground cinnamon
1/4 teaspoon salt
1 cup very ripe mashed banana (2 to 3 medium)
3 egg whites
1/4 cup canola oil
1/4 cup fat-free (skim) milk
1 teaspoon vanilla
1/3 cup miniature semisweet chocolate chips
Topping (Optional)
1 tablespoon sugar
1/8 teaspoon ground cinnamon
Directions
1. Preheat oven to 375 degrees Fahrenheit. Spray bottoms of 12 regular-sized muffin cups with cooking spray, or line with paper baking cups.
2. In a large bowl, mix flour, sugar, baking powder, baking soda, cinnamon, and salt.
3. In a medium bowl, beat bananas, eggs, oil, milk, and vanilla until smooth. Slowly stir into flour mixture just until flour is moistened. Gently stir in chocolate chips. Divide batter evenly among cups.
4. In small bowl, mix topping ingredients. Sprinkle evenly over muffin batter.
5. Bake 20 to 24 minutes or until light golden brown and toothpick inserted in center comes out clean. Immediately remove muffins from pan and leave to cool.
6. Enjoy :)
Makes 12 muffins
Analysis
Cinnamon is extremely beneficial to your health in over 10 ways! It lowers cholesterol, regulates blood sugar, and can prevent cancer. It is part of every diabetic person's diet and is a great source of various nutrients.
Bananas have several positive benefits that many other fruits do not have. Bananas provide energy and are ideal for potassium. They are also very helpful with regulating blood pressure and receiving fiber.
Egg Whites are fat free and contain valuable carbohydrates and protein. In addition, egg whites are ideal in lowering cholesterol and your weight.They are better than the yolk which contains up to one full days worth of cholesterol.
Fat free milk doesn't only lack in fat, but has many important nutrients for your body, too. This delicious drink also helps prevent several heart diseases and high levels of cholesterol. In addition, fat free milk contains plenty of protein, calcium and vitamins.
Semisweet chocolate is not only delicious, but it helps to live longer as well. It contains milk chocolate to satisfy those cravings and dark chocolate to help prevent disease. As a bonus, semisweet chocolate contains carbs to keep you energized throughout the day.
Cook and drain fettuccine as directed on package. Cover to keep warm.
Meanwhile, in 10-inch nonstick skillet, heat oil over medium-high heat. Cook onion and garlic in oil, stirring occasionally, until onion is crisp-tender. Stir in remaining ingredients except fettuccine; reduce heat to medium.
Cover; cook about 5 minutes, stirring frequently, until mixture is hot and tomatoes are soft. Serve over fettuccine
Analysis for Tomato-Basil Chicken
Whole wheat fettuccine: Whole wheat fettuccine contains no sodium or dietary cholesterol and provides 3 times more fiber per serving. It reduces the risk of cardiovascular disease and Type 2 diabetes. Also, since it is high in fiber, it is able to regulate the digestive system.
Onions: Onions are high in vitamins and minerals. It contains quercetin, which boosts immunity and is believed to ward off infections and cancers. Also, it can reduce risk of diabetes and LDL, which is considered the "bad" type of cholesterol.
Garlic: Garlic fights bacteria and infections. It has antioxidants that block reactive free radicals from damaging the cells in DNA. It even helps prevent colds, the flu, and assists in maintaining proper cholesterol levels.
Tomatoes: Tomatoes can ward off cancer and inflammation. It prevents DNA damage and reduces the risk of heart disease. Also, it protects against thrombosis(blood clot).
Chicken: Chicken is very high in protein and contains vitamin B6, phosphorus, and niacin, which prevents the body from cancer. It has selenium, which can eventually control the metabolic pathways, and antioxidants that help defend the immunity of the body. Chicken can be high in cholesterol, so limit the intake.
Basil Leaves: Basil leaves contains several vitamins and minerals. It is especially high in vitamin K, which is an essential for the blood-clotting process. Also, it can boost the immune system function.
Ingredients for Fruit Smoothie
2 red apples
2 hand-fulls of frozen mango
1 hand-full of frozen blueberries
1/2 a banana
orange juice
Directions for Fruit Smoothie
Cut up the red apples finely (remove seeds but leave skin) and put into the blender
Add the frozen mango
Add blueberries
Peel a banana and put half into the blender
Fill 3/4 of the blender w/ orange juice
Blend & Enjoy
Analysis for Fruit Smoothie
Apple: Apples are low in saturated fat, cholesterol, and sodium. They are a good source of dietary fiber and Vitamin C. They also protect against cancers.
Mango: Mangoes are a good source of dietary fiber. They are high in Vitamins A and C. Also, they can lower your cholesterol and help clear skin.
Blueberries: Blueberries are also a good source of dietary fiber. They are high in Vitamins C and K. Also, they contain lots of antioxidants and help preserve vision.
Banana: Bananas are a good source of Vitamin C and Vitamin B6. They are high in Potassium and Manganese. Also, they help in bone health and preventing cancer.
Orange Juice: Orange juice is also a good source of Potassium, and Vitamin C. It contains two servings of fruit in 8 oz. and Thiamin, which helps the body's cells convert carbohydrates into energy. Orange juice can also help maintain healthy blood pressure.
Super shrimp and watermelon salad
Chefs:Brandon Jacobson
Brilliana Gunawan Alex Ramirez
Ingredients
2 cups of spinach.
1 cup of watermelon balls.
2 teaspoons of orange vinigrette.
1 cup of shrimp.
1 clove of chopped garlic .
2 tablespoons of olive oil.
1/2 cup of pecans.
Directions
Cook the shrimp in a heated pan with olive oil and the garlic until it turns pink.
Scoop the watermelon balls with a melon scooper from a cut watermelon.
Wash the spinach in a salad spinner, sppin until until somewhat dry.
Put spinach in a serving bowl with the shrimp, pecans, watermelon, and orange vinigrette.
SERVE IT UP!!!
Analysis
Shrimp: Low in fat, Vitamin B-12, B-6, E, A, Iron, Phosphorus.
Spinach: Iron, Omega 3's, and Antioxidants.
Watermelon: low in calories, Vitamins A and C, Potassium, and is very hydrating.
Olive oil: Healthy form of fat.
Garlic: Relaxes blood vessels and increases blood flow.
Veggie Burgers With Mushrooms :)Nick Applegate, Kyle Cabrera, Belen Brashears
Ingredients
1 15-ounce can kidney beans, drained and rinsed
1 small red onion, shredded and squeezed dry (about 1/2 cup)
1/3 cup chopped walnuts
1 small carrot, finely diced
1 cup plain or whole-wheat breadcrumbs
2 scallions, white and green parts, finely chopped
2 tablespoons chopped fresh parsley
2 teaspoons Worcestershire or soy sauce
Kosher salt and freshly ground pepper
3 tablespoons extra-virgin olive oil
3 cups assorted mushrooms, sliced
4 English muffins, split and toasted
Mayonnaise and/or mustard, for garnish
Baby spinach or arugula, for garnish
Directions
Smash the beans in a bowl with a potato masher or fork until slightly chunky. Add the onion, walnuts, carrot, 1/2 cup breadcrumbs, scallions, parsley and 1 teaspoon Worcestershire sauce. Season with salt and pepper and mix with your hands until combined.
Spread the remaining 1/2 cup breadcrumbs on a plate. Form the bean mixture into 4 patties; lightly coat with the breadcrumbs, shaking off any excess. Heat 2 tablespoons olive oil in a large nonstick skillet over medium-high heat. Add the patties and cook until golden and slightly crisp, 2 to 3 minutes per side. Transfer the burgers to a plate.
Heat the remaining 1 tablespoon oil in the same skillet over medium heat. Add the mushrooms and the remaining 1 teaspoon Worcestershire sauce; season with salt and pepper and cook until the mushrooms are slightly wilted, 3 to 4 minutes. Serve the burgers on the English muffins with mayonnaise and/or mustard, baby greens and mushrooms
Analysis:
Beans: Lots of protein
Spinach: Iron, Omega 3, and antioxidents
Carrots: Good for your eyes
Olive Oil: Good fat
Walnuts: Lots of protein
Banana Zucchini Bread
Kevin Holland Kailey Schuyler Kylee Piquette
Ingredients:
3 eggs
3/4 cup vegetable oil
2/3 cup packed brown sugar
1 cup white sugar
1 cup grated zucchini
2 bananas, mashed
2 teasponns vanilla extract
3 1/2 cups whole wheat flour
1 tablespoon ground cinnamon
1 1/2 teaspoons baking powder
1 teaspoon baking soda
1 teaspoon salt
1/2 cup dried cranberries
1/2 cup chopped walnuts
Directions:
Step 1: Preheat oven to 325 degrees Farenheit. Step 2: Grease and flour 8x4 inch bread loaf pans. Step 3: In a large bowl, beat eggs until light yellow and frothy. Step 4: Add oil, brown sugar, white sugar grated zucchini, bananas, and vanilla to the large bowl. Step 5: Blend together until well combined. Step 6: Stir in the flour, cinnamon, baking powder, baking soda, and salt. Step 7: When done mixing, throw in some cranberries and nuts. Then divide the batter evenly between the 2 prepared loaf pans. Step 8: Insert a toothpick in the center of the mix. Step 9: Bake in preheated oven for about 50 minutes. When it's done pull the toothpick out. If the toothpick comes out clean, it's done. Keep cooking for short intervals until done. Step 10: When complete, allow the bread to cool in the loaf pans on a wire rack before removing and serving.
Analysis:
Eggs: 1 egg has a generous amount of protein, at about six grams on average. eggs also contain all the essential amino acids which cannot be produced synthetically. eggs are also a good source of healthy fats, as long as you don't over-do it. Vegetable Oil: this oil is also a source of fats, some of which are healthy such as omega 3. Omega 3 promotes normal body development, and cannot be artificially produced. Zucchini: zucchini contains many vitamins, and is a significant source of Vitamin A and Vitamin C, along with several other antioxidants. It is low in calories, and has high amounts of protein, fiber, potassium, and manganese. Banana: these fruits are very high in Vitamin B6, have cancer prevention, and are also a good source of potassium. Dried Cranberries: these are low in fat, calories, and a good source of dietary fiber. They are also high in Vitamin C and other antioxidants.
Lemon-Raspberry Muffins
Tara Do Ashley Amaladhas Hanna Malco
Ingredients:
1 Lemon
1/2 cup sugar
1 cup nonfat buttermilk
1/3 cup canola oil
1 large egg
1 teaspoon vanilla extract
1 cup white whole-wheat flour or whole-wheat pastry flour
1 cup all-purpose flour
2 teaspoons baking powder
1 teaspoon baking soda
1/4 teaspoon salt
1 1/2 cups fresh or frozen (not thawed) raspberries
Directions: Step 1: Preheat oven to 400 degrees F. Step 2:Coat 12 large (1/2 cup) muffin cups with cooking spray or line with paper liners. Step 3:Use peeler to remove the zest from lemon in long strips. Step 4: Combine zest and sugar into a food processor. Step 5: Pulse or beat until zest is finely chopped into sugar. Step 6: Add buttermilk, oil, egg, and vanilla. Step 7:Pulse or beat until blended. Step 8: Combine whole-wheat flour, all-purpose flour, baking powder, baking soda, and salt in a large bowl. Step 9: Add buttermilk mixture and fold until almost blended. Step 10: Gently fold in raspberries and divide batter among the muffin cups. Step 11: Bake muffins until edges and tops are golden. (20-25 minutes) Step 12: Let cool in pan for 5 minutes. Serve warm.
Makes 12 muffins
Analysis 1 Lemon- Strengthens immune system, cleanses stomach, Vitamin C, purifies blood, and prevents diabetes. Non-fat Buttermilk- Good source of calcium and dairy. High in potassium, Vitamin B12, riboflavin, and phosphorus. Egg- 7 grams of total fat, .4 grams of sugar, and 6.3 grams of protein. 1/4 teaspoon of Salt- 581 mg sodium 123 grams of Raspberry- Has 8 grams of fiber, 1 gram of fat, and 15 grams of carbohydrate. Raspberries are a good source of Vitamin K and Magnesium. It also has a lot of dietary fiber, Vitamin C and Manganese.
Chicken Parmesan Pasta with Broccoli
Josh Lakin
Jessie Perez
Liz Martinez
Ingredients:
Olive oil spray
Ground black pepper
1 cup low fat and sugar pasta sauce
¼ cup grated parmesan
4 cups broccoli florets
1 tablespoon and 1 teaspoon of olive oil
Whole wheat spaghetti
Instructions:
Step 1: Spray a skillet with olive oil and set on medium-high heat. Step 2: Add chicken and brown each side around 2 minutes, and season each side with salt and pepper. Step 3: Add pasta sauce and simmer it for 4 minutes. Step 4: Sprinkle on Parmesan cheese, then cover with a lid and let it cook for a minute. Step 5: Meanwhile get a large pot and boil water, then add the pasta and cook for 5 minutes. Step 6: Add broccoli and continue to cook for 4 minutes. Step 7: Drain and toss with olive oil, and season with salt and pepper. Step 8: Divide between 4 plates and serve the chicken Parmesan sauce with the pasta and broccoli.
Analysis:
Parmesan Cheese- it's easily digestible. It promotes the development of Bacillus Bifidus (maintenance of the tummy). And it has no lactose so it’s good for people who are lactose intolerant.
Chicken - It's a great source of protein and selenium. Selenium is element found in chicken that has been shown to help fight cancer and cardiovascular diseases.
Whole Wheat Noodles - much more fiber than white pasta so feel more satisfied without having to eat more. It also helps keep your digestive system regular by promoting normal bowel movements.
Boiled Broccoli - has antioxidants, although not as much as raw, which helps prevent cancer, heart disease, stroke, Alzheimer, Rheumatoid Arthritis, and cataracts.
Healthy and Flavorful Soba Salad
Ben Stogsdell Chris Orozco Kenzie Fox
Ingredients:
Salt
8 ounces soba, or whole wheat linguine or spaghetti
1/4 cup honey
1/4 cup soy sauce
2 tablespoons rice vinegar or sherry vinegar
2 large cloves garlic, finely grated or minced
one 2 inch piece ginger, peeled and finely grated
1 Fresno chile or red finger chile, finely chopped
1/3 cup of olive oil or vegetable oil
1/4 pound cabbage, very thinly sliced
1 cup shelled edamame, thawed if frozen
1 small bunch scallions, very thinly sliced on an angle
3 tablespoons black sesame seed or toasted sesame seeds
Directions:
Bring a large pot of salted water to a boil. Add the noodles and cook until al dente, then drain. Meanwhile, combine the honey, soy sauce, vinegar, garlic, ginger and chile in a large bowl, then wisk in the oil. Add the cabbage, edamame, scallions and noodle, and toss to combine. Sprinkle with the sesame seeds.
Analysis:
Garlic is good for the heart because it lowers cholesterol, and makes it easier to pump blood.
Honey contains a healthy amount of Glycemic Index, which helps in the digestion of foods.
Vinegar can reduce your risk of disease and illness, but can come with some side effects such as itchy throat or damage to the digestive tract.
Olive Oil isn't as bad as other oils.
Cabbage can help reduce the risk of bladder, colon, or prostate cancer. It also comes with a good source of vitamin A and C.
Arugula Salad with Honey-Drizzled Peaches
Chefs- Chris L. Howe Meghan Schuyler Sachi Tan
Ingredients:
1/4 cup finely chopped toasted pecans
1/2 teaspoon of kosher salt
4 ounces of goat cheese
6 cups of baby arugula
1 tablespoon of extra-virgin olive oil
zest and juice of lemon
4 firm peaches, halved and pitted
4 tablespoons of honey
Cooking Instructions:
Step 1:Place pecans in shallow dish. Season with 1/4 teaspoon salt and pepper. Roll goat cheese log in the pecans to coat. Cut into 8 rounds.
Step 2: Place arugula in a medium bowl. Add oil, lemon zest and juice and toss to coat: season with the remaining 1/4 teaspoon salt and pepper.
Step 3: Divide the arugula among 4 shallow bowls. Nestle 2 peach halves into each portion of greens, top each half with a round of pecan-crusted goat cheese and drizzle salad w/ 1 tablespoon of honey.
Analysis:
Baby Arugula is low in sugar and sodium, and has 40% of vitamin A for the day. It also has three times more Vitamin C than spinach.
Goat Cheese is unfortunately high in sodium, but it is lower in fat and calories than cheese made from cows milk. It is also high in protein and calcium.
Peaches are low in calories and saturated fats. They are very high in Vitamin C which helps develop resistance against infections agents.
Honey is high in carbohydrates, but it is an all natural sweetener with no added ingredients.
Pecans are natural antioxidants which contribute to heart health and disease prevention, and an excellent source of Vitamin E which is required for maintaining cell membranes.
The best Chinese chicken salad in the world!
Lauren Dalmatoff
Bailey Liljekvist
Bailey Simpson
Ingredients
One head of cabbage
4 green onions
1 pound of boneless skinless chicken breast
1 package of crunchy Asian noodles
1 pouch of shaved sliced almonds
Your choice of Asian ginger dressing
Instructions
Step 1: Wash all vegetables
Step 2: Chop up cabbage into small pieces and place in large bowl
Step 3: Chop up green onions and place in large bowl
Step 4: Heat chicken up in pan with 1 cup of dressing
Step 5: Place chicken in large bowl with cabbage and onions
Step 6: Put almonds and crunchy noodles in bowl
Step 7: Apply dressing to taste
Step 8: ENJOY!
Analysis
Cabbage: The good- Cabbage is low in saturated fat and cholesterol. Its a good source of thamin, calcium, iron, magnesium, phosphorus and potassium. It is a good source of fiber and a variety of vitamins. Cabbage also helps prevent cancer.
The bad- Most of the fat comes from sugars in the cabbage.
Green onions: The good- Green onions help lower blood sugar, high cholesterol and blood pressure, the risk of colon and other cancers, and inflammation. Green onions are also a rich source of vitamin C, fiber, manganese, vitamin B6, potassium, and copper, all integral to our overall health and wellbeing.
The bad- None
Chicken: The good- Chicken is very high in protein and very low in fat creating the perfect meal. The proteins help protect against bone loss in older people. Chicken also contains cancer preventative nutrients. The benefits don’t stop there, chicken has been proven to protect against Alzheimer’s. The vitamins give you energy and help with cardiovascular health.
The bad- Eating raw or improperly cooked chicken can lead to illness. Be careful not to come in contact with the uncooked juice.
Almonds: The good- Almonds are very nutrient rich, being high in manganese and vitamin E as well as copper vitamin B2 and phosphorus. Almonds have a good amount of healthy fat and are good for your heart.
The bad- Many people consume much more than the serving size of 1 ounce at a time, causing their fat intake to be much too great. Almonds are a great snack but remember everything in moderation.
Veggie Pita Pockets
Evan Barker Beka Steward Faith Reeves
Ingredients
1 (15-ounce) can chickpeas or white beans, rinsed and drained
1 to 2 tablespoons water
1/4 cup grated Romano cheese
2 teaspoons lemon juice
1/2 ripe avocado, pitted and diced
Pinch of salt
1/8 cup olive oil
Black pepper
10 to 12 whole-wheat pita minis (3 inches), lightly toasted
Optional
Red pepper flakes
Vegetable Options
1 carrot, sliced
1 small cucumber, sliced
1/2 bell pepper, seeded and sliced
More avocado!
Instructions
Combine chickpeas/beans, water, cheese, lemon juice, avocado, salt, and optional red pepper flakes in a food processor and puree for 5 minutes. While pureeing, add olive oil. When finished, season with black pepper.
Spread puree into pita pockets.
Add vegetable opitons, such as carrot slices, cucumber slices, bell pepper slices, avocado slices, or other vegetables of choice.
Analysis
Avocados are low in saturated fat and contain no cholesterol.
Romano cheese contains Omega-6 fatty acids, which regulate metabolism and can help lower diabetic risk.
Beans are packet with lean proteins (that rhymes), and chickpeas can help lower cholesterol.
Olive oil, in moderation, can lower the risk of heart disease and diabetes, and can lower cholesterol.
One pita pocket has only 3 grams of carbohydrates, but contains around 4 grams of protein and 3 grams of fiber.
Welcome Period 7 Chefs!
You are on the chopping block chefs! Customers in your restaurant are demanding leaner, healthier cuisine. Your task, as a team, is to come up with a [[#|healthy recipe]] (using the web, friends, family, [[#|cookbooks]]) and analyze each of the major ingredients for its nutritional value.
Before you do anything, please check the rubric on this page.
[[#|Step]] 1: Collect recipes that you think might be healthy
[[#|Step]] 2: As a group, decide which recipe you will be using for your analysis
Step 3: Bring your recipe to class and analyze each of the ingredients
Step 4: As a group, create your recipe poster and prepare a four minute presentation. Everyone in the group must speak. I will be filming each of the presentations.
Step 5: On this webpage add your recipe, instructions, and analysis
You have four minutes (max!) for the speech:
Every person in the group must talk during the presentation
Your points:
Your recipe
Why you chose the recipe
How to make it
Analysis of the ingredients
ie: why is this meal healthy?
Conclusion: critical question / why you are excited about recipe or making recipe / your choice
Below you will be writing down your healthy recipes and ingredient analysis. Make sure you follow uniform style and include the names of your group members. Leave several spaces between each of your recipes. For example:
Healthy Chili Delight (EXAMPLE)
Kurt MillerBobby Flay
Iron Chef
Ingredients:
5 onions
2 eggplant
3 cloves of garlic
2 cups of soyrizo
5 dashes of hot sauce
2 cans of beans
Instructions:
Step 1: Add the onions, garlic, and soyrizo to a large saucepan and cook for 10 min on medium heat. The onions should start to turn translucent.
Step 2: blah blah blah blah....
Step 3: blah blah blah blah....
Step 4: blah blah blah blah....
Analysis:
Onions: onions are an excellent food that is high in [[#|vitamins and minerals]] that benefit your cardiovascular health. For example, onions are high in anti-inflammatory ingredients that helps keep the cells in your body healthy. Cell health is an important part of keeping your body cancer free...
Eggplant: blah blah blah
Garlic: ....
Rubric:
Healthified Banana- Chocolate Chip Muffins
Rugile Pekinas
Micah Palmer
Bryce Kulzer
Ingredients
1 2/3 cups whole wheat flour
2/3 cups sugar1 teaspoon baking powder
1/2 teaspoon baking soda
1/2 teaspoon ground cinnamon
1/4 teaspoon salt
1 cup very ripe mashed banana (2 to 3 medium)
3 egg whites
1/4 cup canola oil
1/4 cup fat-free (skim) milk
1 teaspoon vanilla
1/3 cup miniature semisweet chocolate chips
Topping (Optional)
1 tablespoon sugar1/8 teaspoon ground cinnamon
Directions
1. Preheat oven to 375 degrees Fahrenheit. Spray bottoms of 12 regular-sized muffin cups with cooking spray, or line with paper baking cups.2. In a large bowl, mix flour, sugar, baking powder, baking soda, cinnamon, and salt.
3. In a medium bowl, beat bananas, eggs, oil, milk, and vanilla until smooth. Slowly stir into flour mixture just until flour is moistened. Gently stir in chocolate chips. Divide batter evenly among cups.
4. In small bowl, mix topping ingredients. Sprinkle evenly over muffin batter.
5. Bake 20 to 24 minutes or until light golden brown and toothpick inserted in center comes out clean. Immediately remove muffins from pan and leave to cool.
6. Enjoy :)
Makes 12 muffins
Analysis
Tomato-Basil Chicken with a Yummy Fruit Smoothie
Chefs:Ashley Inocando
Natalia Gonzalez
Lukas Turnage
Ingredients for Tomato-Basil Chicken
Directions for Tomato-Basil Chicken
Analysis for Tomato-Basil Chicken
Ingredients for Fruit Smoothie
Directions for Fruit Smoothie
Analysis for Fruit Smoothie
Super shrimp and watermelon salad
Chefs:Brandon Jacobson
Brilliana GunawanAlex Ramirez
Ingredients
Directions
Analysis
Veggie Burgers With Mushrooms :)Nick Applegate, Kyle Cabrera, Belen Brashears
Ingredients
Directions
Smash the beans in a bowl with a potato masher or fork until slightly chunky. Add the onion, walnuts, carrot, 1/2 cup breadcrumbs, scallions, parsley and 1 teaspoon Worcestershire sauce. Season with salt and pepper and mix with your hands until combined.Spread the remaining 1/2 cup breadcrumbs on a plate. Form the bean mixture into 4 patties; lightly coat with the breadcrumbs, shaking off any excess. Heat 2 tablespoons olive oil in a large nonstick skillet over medium-high heat. Add the patties and cook until golden and slightly crisp, 2 to 3 minutes per side. Transfer the burgers to a plate.
Heat the remaining 1 tablespoon oil in the same skillet over medium heat. Add the mushrooms and the remaining 1 teaspoon Worcestershire sauce; season with salt and pepper and cook until the mushrooms are slightly wilted, 3 to 4 minutes. Serve the burgers on the English muffins with mayonnaise and/or mustard, baby greens and mushrooms
Analysis:
Beans: Lots of proteinSpinach: Iron, Omega 3, and antioxidents
Carrots: Good for your eyes
Olive Oil: Good fat
Walnuts: Lots of protein
Banana Zucchini Bread
Kevin HollandKailey Schuyler
Kylee Piquette
Ingredients:
Directions:
Step 1: Preheat oven to 325 degrees Farenheit.Step 2: Grease and flour 8x4 inch bread loaf pans.
Step 3: In a large bowl, beat eggs until light yellow and frothy.
Step 4: Add oil, brown sugar, white sugar grated zucchini, bananas, and vanilla to the large bowl.
Step 5: Blend together until well combined.
Step 6: Stir in the flour, cinnamon, baking powder, baking soda, and salt.
Step 7: When done mixing, throw in some cranberries and nuts. Then divide the batter evenly between the 2 prepared loaf pans.
Step 8: Insert a toothpick in the center of the mix.
Step 9: Bake in preheated oven for about 50 minutes. When it's done pull the toothpick out. If the toothpick comes out clean, it's done. Keep cooking for short intervals until done.
Step 10: When complete, allow the bread to cool in the loaf pans on a wire rack before removing and serving.
Analysis:
Eggs: 1 egg has a generous amount of protein, at about six grams on average. eggs also contain all the essential amino acids which cannot be produced synthetically. eggs are also a good source of healthy fats, as long as you don't over-do it.Vegetable Oil: this oil is also a source of fats, some of which are healthy such as omega 3. Omega 3 promotes normal body development, and cannot be artificially produced.
Zucchini: zucchini contains many vitamins, and is a significant source of Vitamin A and Vitamin C, along with several other antioxidants. It is low in calories, and has high amounts of protein, fiber, potassium, and manganese.
Banana: these fruits are very high in Vitamin B6, have cancer prevention, and are also a good source of potassium.
Dried Cranberries: these are low in fat, calories, and a good source of dietary fiber. They are also high in Vitamin C and other antioxidants.
Lemon-Raspberry Muffins
Tara DoAshley Amaladhas
Hanna Malco
Ingredients:
Directions:
Step 1: Preheat oven to 400 degrees F.
Step 2: Coat 12 large (1/2 cup) muffin cups with cooking spray or line with paper liners.
Step 3: Use peeler to remove the zest from lemon in long strips.
Step 4: Combine zest and sugar into a food processor.
Step 5: Pulse or beat until zest is finely chopped into sugar.
Step 6: Add buttermilk, oil, egg, and vanilla.
Step 7: Pulse or beat until blended.
Step 8: Combine whole-wheat flour, all-purpose flour, baking powder, baking soda, and salt in a large bowl.
Step 9: Add buttermilk mixture and fold until almost blended.
Step 10: Gently fold in raspberries and divide batter among the muffin cups.
Step 11: Bake muffins until edges and tops are golden. (20-25 minutes)
Step 12: Let cool in pan for 5 minutes. Serve warm.
Makes 12 muffins
Analysis
1 Lemon- Strengthens immune system, cleanses stomach, Vitamin C, purifies blood, and prevents diabetes.
Non-fat Buttermilk- Good source of calcium and dairy. High in potassium, Vitamin B12, riboflavin, and phosphorus.
Egg- 7 grams of total fat, .4 grams of sugar, and 6.3 grams of protein.
1/4 teaspoon of Salt- 581 mg sodium
123 grams of Raspberry- Has 8 grams of fiber, 1 gram of fat, and 15 grams of carbohydrate. Raspberries are a good source of Vitamin K and Magnesium. It also has a lot of dietary fiber, Vitamin C and Manganese.
Chicken Parmesan Pasta with Broccoli
Josh Lakin
Jessie Perez
Liz Martinez
Ingredients:
Instructions:
Step 1: Spray a skillet with olive oil and set on medium-high heat.
Step 2: Add chicken and brown each side around 2 minutes, and season each side with salt and pepper.
Step 3: Add pasta sauce and simmer it for 4 minutes.
Step 4: Sprinkle on Parmesan cheese, then cover with a lid and let it cook for a minute.
Step 5: Meanwhile get a large pot and boil water, then add the pasta and cook for 5 minutes.
Step 6: Add broccoli and continue to cook for 4 minutes.
Step 7: Drain and toss with olive oil, and season with salt and pepper.
Step 8: Divide between 4 plates and serve the chicken Parmesan sauce with the pasta and broccoli.
Analysis:
Parmesan Cheese - it's easily digestible. It promotes the development of Bacillus Bifidus (maintenance of the tummy). And it has no lactose so it’s good for people who are lactose intolerant.
Chicken - It's a great source of protein and selenium. Selenium is element found in chicken that has been shown to help fight cancer and cardiovascular diseases.
Whole Wheat Noodles - much more fiber than white pasta so feel more satisfied without having to eat more. It also helps keep your digestive system regular by promoting normal bowel movements.
Boiled Broccoli - has antioxidants, although not as much as raw, which helps prevent cancer, heart disease, stroke, Alzheimer, Rheumatoid Arthritis, and cataracts.
Healthy and Flavorful Soba Salad
Ben Stogsdell
Chris Orozco
Kenzie Fox
Ingredients:
Directions:
Bring a large pot of salted water to a boil. Add the noodles and cook until al dente, then drain. Meanwhile, combine the honey, soy sauce, vinegar, garlic, ginger and chile in a large bowl, then wisk in the oil. Add the cabbage, edamame, scallions and noodle, and toss to combine. Sprinkle with the sesame seeds.
Analysis:
Arugula Salad with Honey-Drizzled Peaches
Chefs-
Chris L. Howe
Meghan Schuyler
Sachi Tan
Ingredients:
Cooking Instructions:
Step 1: Place pecans in shallow dish. Season with 1/4 teaspoon salt and pepper. Roll goat cheese log in the pecans to coat. Cut into 8 rounds.
Step 2: Place arugula in a medium bowl. Add oil, lemon zest and juice and toss to coat: season with the remaining 1/4 teaspoon salt and pepper.
Step 3: Divide the arugula among 4 shallow bowls. Nestle 2 peach halves into each portion of greens, top each half with a round of pecan-crusted goat cheese and drizzle salad w/ 1 tablespoon of honey.
Analysis:
The best Chinese chicken salad in the world!
Lauren Dalmatoff
Bailey Liljekvist
Bailey Simpson
Ingredients
One head of cabbage
4 green onions
1 pound of boneless skinless chicken breast
1 package of crunchy Asian noodles
1 pouch of shaved sliced almonds
Your choice of Asian ginger dressing
Instructions
Step 1: Wash all vegetables
Step 2: Chop up cabbage into small pieces and place in large bowl
Step 3: Chop up green onions and place in large bowl
Step 4: Heat chicken up in pan with 1 cup of dressing
Step 5: Place chicken in large bowl with cabbage and onions
Step 6: Put almonds and crunchy noodles in bowl
Step 7: Apply dressing to taste
Step 8: ENJOY!
Analysis
Cabbage: The good- Cabbage is low in saturated fat and cholesterol. Its a good source of thamin, calcium, iron, magnesium, phosphorus and potassium. It is a good source of fiber and a variety of vitamins. Cabbage also helps prevent cancer.
The bad- Most of the fat comes from sugars in the cabbage.
Green onions: The good- Green onions help lower blood sugar, high cholesterol and blood pressure, the risk of colon and other cancers, and inflammation. Green onions are also a rich source of vitamin C, fiber, manganese, vitamin B6, potassium, and copper, all integral to our overall health and wellbeing.
The bad- None
Chicken: The good- Chicken is very high in protein and very low in fat creating the perfect meal. The proteins help protect against bone loss in older people. Chicken also contains cancer preventative nutrients. The benefits don’t stop there, chicken has been proven to protect against Alzheimer’s. The vitamins give you energy and help with cardiovascular health.
The bad- Eating raw or improperly cooked chicken can lead to illness. Be careful not to come in contact with the uncooked juice.
Almonds: The good- Almonds are very nutrient rich, being high in manganese and vitamin E as well as copper vitamin B2 and phosphorus. Almonds have a good amount of healthy fat and are good for your heart.
The bad- Many people consume much more than the serving size of 1 ounce at a time, causing their fat intake to be much too great. Almonds are a great snack but remember everything in moderation.
Veggie Pita Pockets
Evan Barker
Beka Steward
Faith Reeves
Ingredients
Optional
Vegetable Options
Instructions
Analysis